Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
9 Min EMOM:
Min 1 – :50 Alt. Groiner + Twist
Min 2 – :50 Up-Down + Air Squat
Min 3 – :20 DBL KB Deadlift + :20 MB Push Press
Then, 6 Back Squats w/ Empty Bar @ 32X2.
Back Squat (3 x 4 @ 80% of 1RM)
*Pause first two reps of each set.
*:03 eccentric all reps!
Metcon (AMRAP – Rounds and Reps)
1 Round:
1:00 Max Up-Downs
1:00 Max DB/KB Farmer Hold (AHAP)
1:00 Max Wall Sit
1:00 Max Low Plank
Immediately Into…
10 Min AMRAP:
10 Push-Ups
15 Ball Slams (20/14)
20 Air Squats
-Scaled-
1 Round:
:40 Max Up-Downs
:40 Max DB/KB Farmer Hold (AHAP)
:40 Max Wall Sit
:40 Max Low Plank
Immediately Into…
10 Min AMRAP:
10 HRPU or Band Assisted Push-Ups
15 Ball Slams (14/10)
20 Air Squats